Dale_flex and Jay_cumbria road to nabba england - UK-Muscle Body Building Community

dale_flex · 26-01-2008, 03:53 PM

Alright guys me and my training partner Jay-cumbria are planning on doing nabba england novice class at the end of the year and rather than just keeping a log whilst doing our diet we are going to start our journal now to keep track of the next 9 months or so. Consistancy is something both of us have had a big problem with and although neither of us will be the next Dorian I am certain that both of us have alot more to offer a bodybuilding stage than we have in the past. We will both be posting workouts and diets on this log and hope to gain opinions and support over the coming year.
Our current training programme is heavy duty style employing either forced reps of drop sets with workouts usually lasting no more than 45min to an hour. our current Split is.

Monday: Shoulders and Traps
Tuesday: Back
Wednesday: Legs
Thursday: Chest
Friday: Arms

So to kick things off i'll post our first workout which was legs from this morning as we both missed wed.

Squats 12 reps 40kg
12 reps 40kg
8 reps 80kg
Jason 6 reps 130kg
Dale 8 reps 150kg

Leg Press 12 reps 300kg each
Jason 400kg 8 reps drop to 300kg 8 reps drop to 200 kg 6 reps
Dale 500kg 8 reps drop 350kg 8 reps drop to 250 6 reps

Leg Extension 12 reps 30kg
8 reps 2 forced 50 kg

Leg Curl 12 reps 35 kg
8 reps + 2 forced 50 kg

DB SLDL 12 reps 20kg dbs
12 reps 45kg dbs

Decent enough workout from both of us really only our 4th leg workout as i'm just returning from back injury and jason is just returning from a lay off.

smithy26 · 26-01-2008, 06:54 PM

cool lads will be good to see how u get on
good luck:lift:

Con · 26-01-2008, 06:55 PM

Good luck guys.

jay-cumbria · 26-01-2008, 08:13 PM

well as you can see dale has kicked things off, but yeah, last comp for me was the mr. england in birmingham in sept. 2006, i placed 4th out of 11 in the 1st timers.
i was happy with how i looked( see avatar and profile) but agree with dale in that i know i could be alot better with a bit more consistency and dedication, hence the idea of this journal.
also as dale said, help and criticism (constuctive!) will be greatly appreciated

i'll be posting our monday workout log (shoulders, traps) and also will post my current diet

jay

dale_flex · 27-01-2008, 01:34 PM

I have just started pct and and planning a 4 week pct with at least 6 weeks off before commencing any cycle. HCG and nolva for next two week then nolva and clomid for following two weeks. Haven't decided what cycle to use when i do go back on but it'll probably be basics like sus and d-bol.
My off season diet is as follows let me know what you think.
Breakfast:- 100gms oats 60gms ON 100% whey
Mid-Morn:- 100gms wholewheat pasta, 200gms lean mince, tomato sauce
Lunch:- 5 Eggs
Mid-Aft:- 100gms oats 60gms 100% whey
WORKOUT
PWO:- Pro-Recover
Tea:- Baked Potato or Microwave wholegrain rice, 2 tins tuna
Before Bed:- 60gms whey, 10 ml udo's tablespoon of PB

Bulldozer · 27-01-2008, 01:36 PM

Good luck dudes

jabsy · 27-01-2008, 04:45 PM

All the best fellas, i look forward to reading of your progress.

chem · 28-01-2008, 06:58 AM

diet looks ok dale keep up the work load and bell me if you ned any help m8 , like you said in the email you sent me if you can get up to my gym once every 3 wks it will be even better
chem

dale_flex · 28-01-2008, 11:33 AM

Cheers for help chem we both appreciate it! Shoulders tonight see how may reps i get with the 55kg dbs!!

chem · 28-01-2008, 05:06 PM

try and not get carried away with the wieghts game bro , since i met bernie 4 years ago i cut his wieghts in halve and up the intensity and well bernie is well just bernie , you now what i mean bro . you cant train if your injuried and fuking the rota cuff up like i have seen so many good b/buildes do over the years ends the game
peace bud

jay-cumbria · 28-01-2008, 07:07 PM

right, here goes, my 1st go at writing down our workout, just got off the phone to dale to confirm weights as i can never remember!
been neglecting calves a bit so started with standing calf raises: 2 warm up sets then 2 working sets.

shoulders+traps

seated d/b press: 2x12 reps 20kg
10 reps 30kg
dale 6reps+3 forced 55kg
jay 7reps+2 forced 40kg
cable side raises: 12 reps 20kg
dale 8 reps 35kg drop to 20kg to failure
jay 11 reps 35kg drop to 20kg to failure
triple super set: rear delt m/c, upright rows, rear d/b laterals
2 sets to failure
b/b shrugs: 15 reps 40kg
12 reps 80kg
12 reps 110kg

think this is right.. if its not i'm sure dale will comment..!

dale_flex · 28-01-2008, 07:12 PM

Cheers for advice chem but don't worry about me ego lifting mate my torn left pec is a constant reminder to keep the ego in check in the gym!
Think you've got that down spot on Jas.

jay-cumbria · 28-01-2008, 07:19 PM

now for my diet, until the last couple of weeks my diet had fallen back to whatever i went to the fridge/freezer and grabbed when i got hungry!
but obviously thats not the way to go...! have now cleaned it up an have been eating clean for just over a week and can see my xmas podge starting to fade! i still have sunday though as a cheat day.

breakfast: 100gms oats 60gms ON 100% whey
mid morn: 60gms wholegrain rice, tin tuna (in spring water)
dinner: 200gms chicken breast, 80gms pasta
mid afternoon: 100gms oats 60gms ON whey, 2 bananas
TRAIN
PWO: pro-recover]
1hr later: 100gms oats 60gms whey
tea: varies, but something like pasta/rice/potatoes with chicken/steak/mince
supper: 60gms ON whey, 4 whole eggs
and i always wake up hungry during the night so a peanut butter sandwich at about 2am!

comments welcomed...

also, thanks to everyone offering their support, especially chem, cheers dude, we'll be thru to see you in about 3 weeks probably n have a work out at your spot.

dale_flex · 29-01-2008, 06:57 PM

Tonights Back workout!
Wide grip lat pulldown
2 x warmup
10 reps 65kg
8 reps + 3 forced 90kg

Hammer pulldown one arm at a time
10 reps 40kg a side
9 reps + 3 forced 100kg

T-Bar row overhand grip
12 reps 60kg
8 reps 100kg drop to 60kg 8 reps for jason
7 reps 100kg drop to 60kg 11 reps for me

Db row
10 reps 30kg
8 reps 60kg drop to 30kg 8 reps each

Nice short and intense workout with decent pump! Time for my hcg today i may have knackers again by the weekend!

Fantom · 29-01-2008, 11:25 PM

yeah i'm thinking bout doing the same show, class 3 though??/ Won it back in 2003 and also did it last year, had to withdraw due to family problems, should be a whole lot better and improved this year, train smart!!!!!

26-01-2008, 03:53 PM	#1 (permalink)
dale_flex Gym Addict Join Date: Mar 2006 Posts: 162	Dale_flex and Jay_cumbria road to nabba england Alright guys me and my training partner Jay-cumbria are planning on doing nabba england novice class at the end of the year and rather than just keeping a log whilst doing our diet we are going to start our journal now to keep track of the next 9 months or so. Consistancy is something both of us have had a big problem with and although neither of us will be the next Dorian I am certain that both of us have alot more to offer a bodybuilding stage than we have in the past. We will both be posting workouts and diets on this log and hope to gain opinions and support over the coming year. Our current training programme is heavy duty style employing either forced reps of drop sets with workouts usually lasting no more than 45min to an hour. our current Split is. Monday: Shoulders and Traps Tuesday: Back Wednesday: Legs Thursday: Chest Friday: Arms So to kick things off i'll post our first workout which was legs from this morning as we both missed wed. Squats 12 reps 40kg 12 reps 40kg 8 reps 80kg Jason 6 reps 130kg Dale 8 reps 150kg Leg Press 12 reps 300kg each Jason 400kg 8 reps drop to 300kg 8 reps drop to 200 kg 6 reps Dale 500kg 8 reps drop 350kg 8 reps drop to 250 6 reps Leg Extension 12 reps 30kg 8 reps 2 forced 50 kg Leg Curl 12 reps 35 kg 8 reps + 2 forced 50 kg DB SLDL 12 reps 20kg dbs 12 reps 45kg dbs Decent enough workout from both of us really only our 4th leg workout as i'm just returning from back injury and jason is just returning from a lay off.

26-01-2008, 06:54 PM	#2 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: Dale_flex and Jay_cumbria road to nabba england cool lads will be good to see how u get on good luck:lift: __________________ 5ft 8 - 14 .3 stone d/l - 200kg b/p - 140kg squat - 140kg goals - 15.5 stone link to bulk journal To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-01-2008, 06:55 PM	#3 (permalink)
Con Planning Join Date: Sep 2007 Posts: 3,070	Re: Dale_flex and Jay_cumbria road to nabba england Good luck guys.

26-01-2008, 08:13 PM	#4 (permalink)
jay-cumbria Newbie Trainer Join Date: Mar 2006 Location: barrow-in-furness, cumbria Posts: 35	Re: Dale_flex and Jay_cumbria road to nabba england well as you can see dale has kicked things off, but yeah, last comp for me was the mr. england in birmingham in sept. 2006, i placed 4th out of 11 in the 1st timers. i was happy with how i looked( see avatar and profile) but agree with dale in that i know i could be alot better with a bit more consistency and dedication, hence the idea of this journal. also as dale said, help and criticism (constuctive!) will be greatly appreciated i'll be posting our monday workout log (shoulders, traps) and also will post my current diet jay

27-01-2008, 01:34 PM	#5 (permalink)
dale_flex Gym Addict Join Date: Mar 2006 Posts: 162	Re: Dale_flex and Jay_cumbria road to nabba england I have just started pct and and planning a 4 week pct with at least 6 weeks off before commencing any cycle. HCG and nolva for next two week then nolva and clomid for following two weeks. Haven't decided what cycle to use when i do go back on but it'll probably be basics like sus and d-bol. My off season diet is as follows let me know what you think. Breakfast:- 100gms oats 60gms ON 100% whey Mid-Morn:- 100gms wholewheat pasta, 200gms lean mince, tomato sauce Lunch:- 5 Eggs Mid-Aft:- 100gms oats 60gms 100% whey WORKOUT PWO:- Pro-Recover Tea:- Baked Potato or Microwave wholegrain rice, 2 tins tuna Before Bed:- 60gms whey, 10 ml udo's tablespoon of PB

27-01-2008, 01:36 PM	#6 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,393	Re: Dale_flex and Jay_cumbria road to nabba england Good luck dudes __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-01-2008, 04:45 PM	#7 (permalink)
jabsy Newbie Trainer Join Date: Mar 2007 Posts: 66	Re: Dale_flex and Jay_cumbria road to nabba england All the best fellas, i look forward to reading of your progress. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-01-2008, 06:58 AM	#8 (permalink)
chem personal trainer Join Date: Oct 2006 Location: n/west cumbria Posts: 267	Re: Dale_flex and Jay_cumbria road to nabba england diet looks ok dale keep up the work load and bell me if you ned any help m8 , like you said in the email you sent me if you can get up to my gym once every 3 wks it will be even better chem __________________ there can only be one

28-01-2008, 11:33 AM	#9 (permalink)
dale_flex Gym Addict Join Date: Mar 2006 Posts: 162	Re: Dale_flex and Jay_cumbria road to nabba england Cheers for help chem we both appreciate it! Shoulders tonight see how may reps i get with the 55kg dbs!!

28-01-2008, 05:06 PM	#10 (permalink)
chem personal trainer Join Date: Oct 2006 Location: n/west cumbria Posts: 267	Re: Dale_flex and Jay_cumbria road to nabba england try and not get carried away with the wieghts game bro , since i met bernie 4 years ago i cut his wieghts in halve and up the intensity and well bernie is well just bernie , you now what i mean bro . you cant train if your injuried and fuking the rota cuff up like i have seen so many good b/buildes do over the years ends the game peace bud __________________ there can only be one

28-01-2008, 07:07 PM	#11 (permalink)
jay-cumbria Newbie Trainer Join Date: Mar 2006 Location: barrow-in-furness, cumbria Posts: 35	Re: Dale_flex and Jay_cumbria road to nabba england right, here goes, my 1st go at writing down our workout, just got off the phone to dale to confirm weights as i can never remember! been neglecting calves a bit so started with standing calf raises: 2 warm up sets then 2 working sets. shoulders+traps seated d/b press: 2x12 reps 20kg 10 reps 30kg dale 6reps+3 forced 55kg jay 7reps+2 forced 40kg cable side raises: 12 reps 20kg dale 8 reps 35kg drop to 20kg to failure jay 11 reps 35kg drop to 20kg to failure triple super set: rear delt m/c, upright rows, rear d/b laterals 2 sets to failure b/b shrugs: 15 reps 40kg 12 reps 80kg 12 reps 110kg think this is right.. if its not i'm sure dale will comment..!

28-01-2008, 07:12 PM	#12 (permalink)
dale_flex Gym Addict Join Date: Mar 2006 Posts: 162	Re: Dale_flex and Jay_cumbria road to nabba england Cheers for advice chem but don't worry about me ego lifting mate my torn left pec is a constant reminder to keep the ego in check in the gym! Think you've got that down spot on Jas.

28-01-2008, 07:19 PM	#13 (permalink)
jay-cumbria Newbie Trainer Join Date: Mar 2006 Location: barrow-in-furness, cumbria Posts: 35	Re: Dale_flex and Jay_cumbria road to nabba england now for my diet, until the last couple of weeks my diet had fallen back to whatever i went to the fridge/freezer and grabbed when i got hungry! but obviously thats not the way to go...! have now cleaned it up an have been eating clean for just over a week and can see my xmas podge starting to fade! i still have sunday though as a cheat day. breakfast: 100gms oats 60gms ON 100% whey mid morn: 60gms wholegrain rice, tin tuna (in spring water) dinner: 200gms chicken breast, 80gms pasta mid afternoon: 100gms oats 60gms ON whey, 2 bananas TRAIN PWO: pro-recover] 1hr later: 100gms oats 60gms whey tea: varies, but something like pasta/rice/potatoes with chicken/steak/mince supper: 60gms ON whey, 4 whole eggs and i always wake up hungry during the night so a peanut butter sandwich at about 2am! comments welcomed... also, thanks to everyone offering their support, especially chem, cheers dude, we'll be thru to see you in about 3 weeks probably n have a work out at your spot.

29-01-2008, 06:57 PM	#14 (permalink)
dale_flex Gym Addict Join Date: Mar 2006 Posts: 162	Re: Dale_flex and Jay_cumbria road to nabba england Tonights Back workout! Wide grip lat pulldown 2 x warmup 10 reps 65kg 8 reps + 3 forced 90kg Hammer pulldown one arm at a time 10 reps 40kg a side 9 reps + 3 forced 100kg T-Bar row overhand grip 12 reps 60kg 8 reps 100kg drop to 60kg 8 reps for jason 7 reps 100kg drop to 60kg 11 reps for me Db row 10 reps 30kg 8 reps 60kg drop to 30kg 8 reps each Nice short and intense workout with decent pump! Time for my hcg today i may have knackers again by the weekend!

29-01-2008, 11:25 PM	#15 (permalink)
Fantom On the comeback!!! Join Date: Aug 2007 Location: Birmingham Posts: 70	Re: Dale_flex and Jay_cumbria road to nabba england yeah i'm thinking bout doing the same show, class 3 though??/ Won it back in 2003 and also did it last year, had to withdraw due to family problems, should be a whole lot better and improved this year, train smart!!!!!